Full body · Pull-up bar · Bench or chair

Pull-up bar and bench workout

minutes
30minutes
circuits
4circuits
moves
24moves
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6 moves · no rest

Warm-up

Cross-body shoulder stretchrear delts0:30Dynamic side bendsobliques · lats0:30Standing hip rotationhip flexors · glutes0:30Deep side to side lungeinner thighs · glutes · quads0:30Active calf and hamstring stretchhamstrings · calves0:30World's greatest stretchhip flexors · glutes · upper back0:30

0:30 rest between rounds

Circuits

  1. 1Circuit 12 rounds
    Archer push-upschest · front delts2 × 0:40Chin-upslats · biceps2 × 0:30Back bow with heel tapslower back · glutes2 × 0:40
  2. 2Circuit 22 rounds
    Side step squatsquads · glutes2 × 0:40Single-leg glute bridgeglutes · hamstrings2 × 0:40Stair intervalsquads · glutes2 × 1:00
  3. 3Circuit 32 rounds
    Pike push-upsfront delts · triceps2 × 0:30Inverted row under the barmid back · lats2 × 0:40Single-leg calf raisecalves2 × 0:40
  4. 4Circuit 42 rounds
    Bench dipstriceps2 × 0:40Plank shoulder tapsdeep core · obliques2 × 0:40Shadow boxingshoulders · calves2 × 1:00

6 moves · no rest

Cool-down

Figure 4 stretchglutes · outer hip0:30Figure 4 stretchglutes · outer hip0:30Cobraspinal erectors · abs (stretched) · chest0:30Plank to downward dogshoulders · hamstrings · calves0:30Cat-cow stretchspinal erectors · abs0:30Child's poselower back · lats0:30
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Other kit

Different equipment